Going on holiday doesn’t mean you have to put your workout regime on hold. Here are some easy exercises that you can easily do in the comfort of your hotel room. The best part? No extra equipment needed! Don’t forget to blast that Adrenaline Rush playlist to get you in the mood for a killer workout.
Bulgarian Split Squat
What you’ll need: A sturdy chair.
Works your: Butt and thighs.
The drill: Do 3 sets (on each side) of 10 – 12 reps, with 30 – 60 seconds rest in between.
1. Start by positioning yourself with your back facing the chair, standing about half a metre away from it.
2. Lift your right leg and place the top of your foot on the chair, bending your knees slightly.
3. Bend your left knee and slowly lower yourself to the ground until your right knee hovers above the ground. Push yourself back up with your left leg. Feel the burn? Good. Now repeat the movement until you complete a set.
4. Your thighs and butt should be crying at this point, but no matter. Sweating is your body crying tears of joy *grunts*. Once you’ve completed 3 sets, switch sides and repeat the exercise with the other leg.
Cross Mountain Climbers
What you’ll need: Nothing, except steely resolve to complete all the sets.
Works your: Core, hips and arms
The drill: Do 3 sets of 20 – 30 reps, with 30 seconds rest in between.
1. First, get into a pushup position. Place your hands apart, about slightly more than shoulder width apart.
2. Twist your body slightly and raise your right knee towards your left elbow.
3. Bring your leg back to the starting position.
4. Now raise your left knee towards your right elbow and return to the starting position again. Congratulations, you’ve just completed one rep. 29 more reps to go!
Side Plank With Leg Raise
What you’ll need: A mat or a large towel to place on the floor.
Works your: Hips and core.
The drill: Do 3 sets (on each side) of 12 – 15 reps, with 30 seconds rest in between.
1. Start by lying on your side, using your elbow as a base to prop you up. Position one foot on top of the other.
2. Gently lift your hips off the ground, forming a straight line with your body (from the shoulders down to the ankles). Activate your core muscles.
3. While keeping your torso steady, raise your top leg as high as you can. Your abs may scream in agony, but it’s OK. They know that they’re being whipped into shape.
4. Return to the starting position and hurrah, that’s one rep down. Remember not to drop your hips while doing the exercise.
5. Once you complete 3 sets on one side, switch sides and repeat the exercise.
What you’ll need: A face or hand towel.
Works your: Core, upper back and legs.
The drill: Do 4 sets of 15 – 20 reps, with 30 – 60 seconds rest in between.
1. Hold the towel with an overhand grip, away from your chest. Stand with your feet about shoulder-width apart, with your toes angled out slightly.
2. While holding onto the towel, squat by pushing your hips back and maintaining an upright posture. Squat as far down as you can, without allowing your knees to pass your toes.
3. Return to starting position and repeat until you complete a set. Rest, then repeat the set. You’ll sleep like a baby after this, I promise.
Tricep Dip With Leg Raise
What you’ll need: A sturdy chair.
Works your: Arms, chest and core.
The drill: Do 3 sets of 10 – 12 reps, with 30 – 60 seconds rest in between.
1. Place both hands on the edge of a chair, with your knuckles pointing towards your body. Push your body off the chair and lock your arms to support your body weight. Remember to keep your chest out and posture upright.
2. Slowly bend your elbows to a 90 degree angle, while lowering your butt. Stay in that position for two counts. Feel the burn. Embrace it. Think about all the desserts you’ve been indulging in while on holiday.
3. Straighten your arms again, and lift your left leg as you come up to make a slight crunch. Make sure your arms are supporting your weight, not your legs. Be mindful of your posture as well.
4. Repeat the motion, alternating legs as you come up.
ABOUT THE WRITER
Donna Samuel is a fitness enthusiast and certified personal trainer who specialises in Sports Massage. For enquiries about personal training sessions or group classes, drop her an email. If you’re in need of #fitspo, follow her on Instagram (@donnasamuel) or check out her fitness and health blog here.